Calling On All Mason County Business Community…..A Way to Give Back!

What a blessing to have a local business contribute $500 recently for the Saints’ Pantry Backpack Program. Shelton School District has identified 387 students who are either homeless or extremely low income.  With this contribution, 21 students will receive 60 child sized meals of nutritious non-perishable protein that tastes great and feeds the body with quality nutrients,vitamins, minerals, protein and fiber so critical for healthy body growth and brain development.

The need has never been greater with a reduction in food stamp allotments, nationwide drought & a significant decrease in food pantry donations by faithful food contributors.

Here’s how you can help.  Simply donate $24 per one non-perishable protein pouch (feeds 60 child sized meals).  Your $24 goes farther with the Community Challenge…as the regular price per pouch is $49.  Your $24 gets matched and is shipped out on your behalf directly to the Saints’ Pantry at no cost to the food pantry and with free shipping. These bags are given to the Shelton School District Liaison to these at-risk kids.

You can put out a “Community Challenge” with your business, members, customers, church congregations and individuals.  Simply take the funds you receive and order the “Community Challenge” pouches directly through Saint David’s Parrish “Giving: website.  http://saintdavids.visalusgiving.com

Imagine making the difference in the lives of children in our own community.

You can reach me with any questions @ coachcathyfitness@gmail.com

Our goal is reaching every one of the 387 students!

Blessings!  Coach Cathy ❤Image

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“Game On!” The Shelton Challenge Missing Link ~ Accountability & Competition!

So I got a phone call from my oldest daughter, Jacque, who lives in Orlando. At the moment I was in Safeway going through my Safeway Mobile App for screaming deals…when the phone rang.  The joy of hearing my daughter, who in her first 28 years of life was never more than 80 miles from me, tops my day, any day!

Jacque has no idea about “The Shelton Challenge” that God placed on my heart back in January 2012, that gets my community up and moving AND (KEY***) eating for health.  My obstacle was the accountability portion.  How do you make getting fit & eating healthy exciting for each person while incorporating some accountability to the equation?  That was my road block…obstacle that has loomed over my kicking this challenge into full gear.

Here in the aisles of Safeway, she shared with me a book that incorporates getting fit & healthy into a fun game with a specific format that breaks down ALL the obstacles! WoooHoooo!

The book is titled, “The Game On! Diet,” by Grey’s Anatomy writer, Krista Vernoff and her personal friend and fitness trainer, AZ Ferguson.  I do want to warn you, as Jacque did we me. The language Krista uses at times, is definitely not what would ever come out of my mouth.  However, the content, humor and game plan is absolutely brilliant!

Click on the book image below to get to browse inside…get a glimpse of this powerful tool..then get back to me to get going on building your team and opponents.  Yep, Game On!!!

Browse Inside The Game On! Diet: Kick Your Friend’s Butt While Shrinking Your Own by Krista Vernoff & Az Ferguson

Watch this video in which Krista and AZ share some of Game On! details as well as hear from some Game On! success stories.

I see this as a perfect balance between…for me “The Body By Vi Challenge” kicked into high gear.  For you, it may be the BBVi Challenge or you might be incorporating another weight loss/fitness platform.  Bottom line: Find what program works for you and kick it with Game On!

Goldsborough Creek Run Walk Jog Saturday June 2, 2012 Benefiting Mason General Hospital Foundation

Goldsborough Creek Run Walk Jog Saturday June 2, 2012

 

The Shelton Challenge encourages everyone, young to old, to participate in this year’s Goldsborough Creek’s Run ♦ Walk ♦ Jog this coming Saturday, June 2, 2012.

Geared to meet everyone’s fitness level. A great way for the entire family to participate.

Goldsborough Creek Run course begins on the Shelton Valley Loop Road. The 7-mile stretch takes the loop around the valley, with the 2-mile start line leaving the valley and progressing down Railroad Avenue.  All participants will have completed their race on Railroad Avenue prior to the start of the Mason County Forest Festival Paul Bunyan Parade.

A fabulous way to get out and MOVE while supporting the Mason General Hospital Foundation.

Can’t Wait to See Y’All @ the Finish Line!

Goldsborough Creek Run Walk Jog Saturday June 2, 2012 Benefiting Mason General Hospital Foundation

Wow! What a beautiful morning for this 7 mile walk. Started @ 7 am in the Shelton Valley with just a light drizzle or rain…lasted just a few minutes. So many of our prayers were answered!! The countryside was amazing as it seemed to stretch out forever with curious cows wondering what is this herd of people doing?!?!?
The fellow walkers were a joy to participate with….actually the most fun was getting to know one another as we waited for everyone to finish for the coveted “Raffle!”  The crowd was packed with women who work @ Mason General Hospital. Loved seeing these ladies helping to support their employer and put fitness and health as a priority.
I am in awe to think about my past year’s journey with the Body by Vi Challenge that literally took me from being overweight, tired…very little energy, as well as pain & fatigue from the past 16 years due to Reflex Sympathetic Dystrophy…a disease I sustained from a volleyball injury.  Took me from being an active parent, soccer player, school nurse, volleyball & soccer coach to minimal activity…only able to continue volleyball coaching, Praise the Lord!  Yes, Victim to Victorious!!!
To learn more about the Body by Vi Journey, visit http://CoachCathyChallenge.com  It could be the answer to your prayers, like me; or someone you might know.  Feel free to share this information and website with others you know and love.
Goldsborough Creek 7 Mile Walk June 2, 2012  Victim to Victorious!

Goldsborough Creek 7 Mile Walk June 2, 2012 Victim to Victorious!

29 Ways to Better Fitness & a More POWERFUL YOU!

Some very helpful Fitness Tips:  Find 1-2 that you will focus on each week. Small baby steps will help you begin making lifestyle changes that will have a significant impact on your overall health…it’s NEVER too late!

How friendly are you with your scale?

Kids Say the Cutest Things….But So True!

The Shelton Challenge is about making small changes over a 90 day period with a GOAL in mind.  Possibly you’d like to lose some weight. Maybe increase your lean muscle (critical in our later years).  Could be cutting back on some unhealthy food choices….fast food, soda pop, etc.  Each step in one closer to the more POWERFUL YOU!

  1. Mix it up. Every little bit counts! Missed your daily workout? Don’t worry, you can still fit something in. Watch one of your favorite TV shows and do strength training moves during the commercial breaks: lunges, squats, crunches—mix it up. Giving yourself mini, achievable health goals can go a loooong way.
  2. Lift weights & your spirits. Studies show that even a little bit of exercise can affect the mood-controlling parts of your brain. Try a bicep curl by standing with your feet shoulder-width apart. Place your arms at your side and slowly bend your arm, bringing the weight up toward your face. Do 12 reps each and the next time you have a rough day remember to reach for a dumbbell instead of junk food.
  3. Change your scenery. Workouts getting a little boring? Trade the treadmill for some new terrain and explore a great path in your neighborhood. Tired of running? Go for a long hike or a swim. A new environment can breathe some fresh air into your routine.
  4. Be a team player. Join a recreational team at work or organize a day for you and your friends to play a game of kickball. Don’t worry about not being a great athlete—you burn calories whether you make contact with the ball or not.
  5. Leave the magazine on the coffee table. It might seem like a great way to keep yourself entertained during a workout, but if you can read captions in a gossip magazine, chances are you’re not pushing yourself hard enough. If you’re really into reading material, try downloading a podcast or listening to an audio book.
  6. Check your bags. Not your goals. Traveling these days will definitely get your heart rate up, but not in a good way. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. The equipment might not be state of the art, but there’s never a shortage of towels. Hotel with no gym? Try push-ups and lunges in your room.
  7. Make prime time your prime time. Instead of taking a seat on the sofa, find a spot on the floor and concentrate on strength training during the half-hour episode. Side crunches and leg lifts will help tone your core without blocking your view of the tube. At a commercial, take your heart rate up a notch with sets of jumping jacks, lunges and push-ups. You’ll stay caught up on your favorite shows and your fitness routine.
  8. Defy your desk job. More and more occupations require workers to sit in front of a computer for 6 or more hours. And that lack of movement can take a toll on your body. Make a point to move every hour, whether it’s to physically deliver a message or just to circle the office. It will break up the monotony of your workday, help you get to know your coworkers and restore some fitness to your 9-to-5.
  9. Take a class. Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money’s worth and the energy from everyone in the room will help improve yours. Don’t worry if you don’t know all the steps at first—think of what a big step you’re making for yourself.
  10. Optimize your playlist. Music has an amazing power to pump us up and get us going. Rather than relying on shuffle to get you through a workout, organize your songs carefully. Put your favorite songs at the beginning, middle and toward the end of the time you’ll be working out to motivate you. Change it up every week by adding new songs or switching Mp3 players with a friend.
  11. Get your glutes in gear. Get on the floor on your hands and knees. Extend one leg and bend it to a 90-degree angle, raising it so that your toe points toward the ceiling. Bring the leg back down and repeat for 12 repetitions, then switch to the other leg. To maximize results, make sure you squeeze your glutes tight as you do it. Keep it up and pretty soon you’ll be working that backside into a smaller pair of jeans.
  12. Buddy up. Working out with a friend is a great way to stick with a fitness routine. Meet each other for a run in the morning or take an aerobics class after work. Just make sure you partner up with a pal you can count on to push you and help you reach your goals.
  13. Dress for success. Before you start any kind of exercise routine make sure that your body is well supported. This means comfortable shoes, a strong sports bra (or two), breathable fabrics, and even a cute little headband. The less you have to fuss with during your workout (i.e. tugging at your shorts, pushing hair out of your eyes) the more you can focus on achieving better results.
  14. Hop to it. Boxers aren’t born lean and mean. It takes dedication and a little help from an 8-foot piece of rope. Jumping rope provides such a great full body workout that an average sized woman (5’4”, 140 lbs.) can burn more than 100 calories in just 10 minutes. So, next time that gym membership starts to pinch your pennies, pick up a rope and start hopping.
  15. Be fear free. One of the main reasons people avoid the gym is they’re afraid of being judged by other people. The truth is, the majority of people at the gym are there to focus on their own bodies, not yours. The sooner you overcome that insecurity the sooner you can focus on your fitness performance.
  16. Every minute counts. Don’t eliminate your exercise for the day just because you have a full schedule. If you’re crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You’ll feel better knowing you did something rather than nothing.
  17. Feel the burn. As hard as it may be to believe, that achy feeling the day after a workout is actually a great sign. It means that your muscles are activated and responding to your activity. So, don’t mistake a little soreness as a cue to stop. Instead, use it as proof that your body is already changing.
  18. Exercise before you eat. Instead of heading to the kitchen when you get home from work, set aside a half hour to an hour to get your workout in. Not only will it help you let off steam from your job, but you’ll be less likely to overdo it with extra helpings and desserts at dinnertime.
  19. Get a good base. When you’re doing a standing exercise, make sure that your legs are a good width apart. Having a stronger balance will help you perform a move easier and help you get more results.
  20. Burn big calories. Work the big stuff STAT! You burn more calories when you work many large muscle groups simultaneously. The next time you hit the gym, try running, jumping rope, skipping, even jumping jacks!
  21. Use your weight. YOU are all you need! Your own body weight can provide a great workout and build strong, sexy muscles. Try sets of lunges, crunches, squats and push-ups to get yourself going when you can’t make it to the gym.
  22. Move it. Something is ALWAYS better than nothing. Missed your workout? Get in at least 10 minutes. Pop in a DVD and get in a quickie, turn up your favorite tunes and dance around, re-create something from your favorite exercise class, climb the stairs or take a quick trip around the block.
  23. Change it up. Get that metabolism going! Change up your workouts with a little high-intensity strength training. Increase the weight, reps and/or sets you lift (and decrease the amount you rest in between) and you’ll start to see some sculpted, lean muscles (and you’ll keep your metabolism humming post-workout!)
  24. Break it up. Hate doing abs? Break up the monotony by putting a set of abs in between each set of your weight-training routine. Since you never have a chance to sit still and cool off, you’ll keep your heart rate up and burn more calories and body fat. Hooray!
  25. Give me 10. Ten minutes are better than ZERO. Can’t stand the idea of working out? We all have those low energy days. When you’re feeling ho-hum, head to the gym or workout anyway and promise yourself you can quit after 10 minutes.
  26. Go for the burn. Squat your way to a better you! The squat is one of the best lower-body exercises to hit your glutes, hamstrings and quads. Try using a stability ball the next time you’re at the gym for an extra burn. Stand with feet shoulder-width apart and put the stability ball between your lower back and the wall. Bend your knees 90 degrees—making sure your knees don’t go past your toes. Put your hands on your hips or hold hand weights if you really want to work.
  27. Use weights. Pick up those weights! Muscle burns fat, so the better your weight training sessions are, the less cardio you’ll actually have to do.
  28. Step it up. Wanna burn about 15 calories a minute? Jump on the stair climber (the machine that looks like an escalator) the next time you’re at the gym. It’ll help you blast the biggest muscles in your body: booty, hips, thighs and calves. Just make sure you stand up straight (no leaning, ladies) and use the handlebars for balance only (NOT to support your body weight).
  29. Skip the gym. Yep, you heard that right. It’s good to give yourself a change of pace…shock those muscles and make the most out of your workouts. Head to a hill with a friend and take turns running up (and down) it—see who’s “king of the hill”. Take a dance class. Play tennis. Play tag. Find a workout that re-energizes you and gets you excited about exercising again.
It's Not About Giant Steps...Many Little Steps!

It’s Not About Giant Steps…Many Little Steps!

Goldsborough Creek Run Walk Jog Saturday June 2, 2012 Benefiting Mason General Hospital Foundation

Goldsborough Creek Run Walk Jog Saturday June 2, 2012

Goldsborough Creek Run Walk Jog Saturday June 2, 2012 Benefiting Mason General Hospital Foundation
Goldsborough Creek Run ♦ Walk Jog ♦ Saturday June 2, 2012 Benefiting Mason General Hospital Foundation

 

 

The Shelton Challenge encourages everyone, young to old, to participate in this year’s Goldsborough Creek’s Run ♦ Walk ♦ Jog this coming Saturday, June 2, 2012.

Geared to meet everyone’s fitness level. A great way for the entire family to participate.

Goldsborough Creek Run course begins on the Shelton Valley Loop Road. The 7-mile stretch takes the loop around the valley, with the 2-mile start line leaving the valley and progressing down Railroad Avenue.  All participants will have completed their race on Railroad Avenue prior to the start of the Mason County Forest Festival Paul Bunyan Parade.

A fabulous way to get out and MOVE while supporting the Mason General Hospital Foundation.

Scroll Down for Ways to Get Registered…..Can’t Wait to See Y’All @ the Finish Line!

Three Ways To Register

  1. On-line registration powered by Active.com.  Requires use of credit card; a processing fee will also apply. Click here.
  2. Print the form below and mail with fee.
  3. Pick up a form from one of our sponsoring locations and mail with fee.  Locations:
    1. Mason General Hospital Foundation office (behind McDonald’s in Shelton)
    2. Anytime Fitness in Shelton
    3. Athletic Club in Shelton
    4. South Sound Running in Olympia and Tacoma

A reduced Early Registration fee of $20 applies if registering before May 14, 2011.
All orders for optional shirt must be completed by May 14, 2011.

Who is The Shelton Challenge for? The extremely obese to elite athletes…listen to their stories.

The Shelton Challenge, powered by the Body by Vi 90 Day Challenge, has the ability to not only help those who have significant weight & health issues, but also seasonal to elite athletes.  The Challenge is a platform to help us be more aware of the foods we are putting into our body so we can make better decisions on avoiding the foods that damage our bodies.  Getting out a moving, simply 15-30 minutes a day can be a tremendous beginning for some while others will focus on raising their level of current activity.

Enjoy hearing from Courtney Cummings & Eric Rose.  May it inspire you to take on The Challenge.